Okay- maybe a dumb question...

kbloodworth
kbloodworth Posts: 107 Member
edited September 24 in Food and Nutrition
What are your techniques for eating less? I feel like I am always hungry. Every time I try doing 5-6 meals per day, I am still starving after the ~200 calories per sitting and am counting down the minutes to the next meal. How long does it take for the body to get used to that? In the meantime I've gone back to 3 meals per day with one snack.

I've worked on gradually increasing my water intake and eating foods with a higher water content to try to fill me up. Any other ideas?

Replies

  • kdao
    kdao Posts: 265
    Drink lots of water and try to eat foods high in protein and fiber. You can do it and it will get easier.
  • Shaye85
    Shaye85 Posts: 107
    try eating slower(chew each bite for 20 seconds), drinking water before, inbetween and after a meal.( have a glass each time) and fiber!! it fills you up and keeps your pipes workin great! lol
  • wbgolden
    wbgolden Posts: 2,066 Member
    Fiber, fiber, fiber.
  • CarolParrish
    CarolParrish Posts: 1
    You may be like me and need protein to keep you full. I try to eat a egg at breakfast, chicken patty for lunch, and then some fish or meat at dinner. For a snack I eat almonds.
  • luv2ash
    luv2ash Posts: 1,903 Member
    what are you eating at each small meal? You need to make sure each small meal is comprised of a balance of protein and carb (lean protein). If it is carb only--that will get you nowhere real fast. Don't be afraid to eat some lean protein. Eating 6 meals a day has been key for me.
  • Vicky14174
    Vicky14174 Posts: 715 Member
    you need to open your diary so we can see what you're eating Can't tell you anything until then. sorry.
  • Panda_Jack
    Panda_Jack Posts: 829 Member
    My best technique... exercise. When I first started logging my food and realized what my ideal calorie intake was I knew that the only way to satisfy my hunger and stay within my range was to burn off calories so I could eat more later. Slowly I have adjusted to a smaller intake and I'm fuller on less.
  • gatorflyer
    gatorflyer Posts: 536 Member
    Eat each meal very slowly. It takes about 20 minutes to register that you are full. Eating slowly not only helps the full feeling, but also helps time to go by quicker between meals to where you won't be waiting for the next meal. Drink lots and lots and lots of water to help you feel full. Finally, eat foods that are high in protein and that don't have empty calories.
  • darnold67
    darnold67 Posts: 36
    Eat your 5 meals a day and drink alot of water. Try rinsing your mouth out with water when you feel hungry. I had a coach tell me that the other day. Also I drink a shake called Shakeology and it REALLY helps with hunger and those cravings!
  • RDH0513
    RDH0513 Posts: 245 Member
    I know what you mean!!! it took me about a week to get adjusted to it. It gets easier I promise! I do about 240 calories a meal, and honestly after your body does get used to it, you wlill feel like you are constantly eating. Oatmeal in the morning really helps tie me over, especially when I first started. Brown rice also really helped at lunch!! Water is really important too, I always try to drink a class before I eat anything. Just try to keep with it, it comes easy and like its second nature after a while :) GOOD LUCK!!!!
  • cmmull67
    cmmull67 Posts: 170 Member
    One of my favorite meals is a 4 oz chicken breast, grilled, a medium baked sweet potato with cinnamon, and a non-starch type veggie. Holy smokes..I am stuffed for hours. And the meal comes in around 300-400 cals depending on how I cook the chicken or if I add butter to the potato
  • jennifir
    jennifir Posts: 197 Member
    I've noticed a difference on how I start my day out with food. if I make a mini bagel with an egg than I stay satisfied throughout the day because I'm not starving at each meal. I hope that makes sense and helps. I've learned to listen to my body. Figure out what makes me feel tired and peps me up. In time, you will as well.
  • dihardcheer86
    dihardcheer86 Posts: 67
    I like the quaker weight control packets for either lunch or breakfast.
    Mostly I'll do yogurt with frozen fruit for breakfast with my coffee. Then the oatmeal for lunch. Small snack before dinner. Then another small one after dinner... I was doing real well like that, I should go back to that!! Thanks for reminding me :o)
  • dawniewest
    dawniewest Posts: 37 Member
    If you eat a little bit "heavier" meal in the morning, first thing, Like oatmeal with fruit, or egg with high fiber toast, you will be less hungry at the end of the day which is when a lot of us have the urge to binge, and you will not be as hungry 3 or 4 hours after you eat breakfast, so your snack will be more filling! A protien shake with fruit blended in is a great breakfast option too! The protien helps you to feel satieated for longer!
  • sarah44254
    sarah44254 Posts: 3,078 Member
    Drink lots of water and try to eat foods high in protein and fiber. You can do it and it will get easier.

    This is what I focus on, it seems to work great for me!
  • Carru1
    Carru1 Posts: 39 Member
    I read in Fitness once that most people in the age of sugary soda confuse their thirsty signal with their hunger signal so definitely drink lots more water. Fiber helps slow down the digestive process and keeps you fuller longer and my nutritionist seconded the combining of a carb and protein (ex. apple and low fat peanut butter or a few almonds and an orange). I have a whole list she printed off and gave me, I think you can google for it.
  • Tamstar1985
    Tamstar1985 Posts: 334 Member
    eat lots of fibre and protein! i drink tons of hot water every day as well, every time my tummy grumbles i down a glass of hot water (sometimes with a couple tea leaves thrown in), and that settles it down a bit. when you juuuust start dieting you may feel a bit of discomfort anyway, until your stomach shrinks. do your best! take up a really interesting hobby like embroidery (i love this), photography, or something, to keep your mind off of your hunger :)
  • hroush
    hroush Posts: 2,073 Member
    I'm guessing you are still fairly new to trying to eat less. You will find if you continue eating smaller portions that your stomach will shrink (it was actually stretched to begin with), which will help you feel full faster and longer. As others have said, eating food and snacks high in fiber helps a lot as well. If you consume a meal of just carbs, it doesn't take long at all for your stomach to digest it.
  • mamagooskie
    mamagooskie Posts: 2,964 Member
    I eat all day long (more than 6x a day) and I exercize so I can eat more and I have my settings at 1lb per week loss so my daily intake is higher and I find I lose more when I eat more.

    I also drink of average 16 glasses of water a day (8oz each) so approx 4 liters. I do fill up on protein and fiber and as many others have said here already.
  • kendf60
    kendf60 Posts: 234 Member
    My wife always does a 24 he fast when she starts to feel like she's never getting full. She says it shrinks her stomach. I don't know if it's true, but she's never had a weight problem.
  • craft338
    craft338 Posts: 870 Member
    i use foods that i can eat a lot of and are low in calories, like a big bowl of raw veggies with vinegar is under 100 calories. you can have a whole bag of light popcorn for 200something calories, or soy crips (my favorite is bbq flavor) that u can have 25 of for 100something calories. mixing light yogurt with some berries can be a low calorie snack that u can make last a while especially if you use a really tiny spoon :)

    eating an egg every morning with your breakfast keeps you more satisfied throughout the day. if i skip my egg at breakfast, i find myself getting really hungry before lunchtime, so it definitely works for me.

    adding a tablespoon of chocolate protein powder (60 calories) to my coffee fixes those between meal hungers and holds me over for a few hours.

    sometimes when i really feel like a bottomless pit, i'll have a vegan burger pattie (100 calories) and that usually helps cuz of all the protein.

    you can check out my logs if you like, i'm constantly eating, but i manage to stay between 1200 and 1500 every day. i'm not saying you need to do what i'm doing, just that this is what works for me. experiment with different foods and see what works for you :) GOOD LUCK!!!!
  • dave4d
    dave4d Posts: 1,155 Member
    I've found most of my hunger issues relate to boredom. For some reason, if I'm bored I get hungry faster.

    LIke others have said. Eat lean proteins, and High fiber foods. They will give you more filling calories for your buck. Drinking water before you eat may help too. Everyone is different. If 3 400 to 500 calorie meals make you feel full better do that. For many though, it helps to do 5 or 6 small meals instead.
  • charlene77
    charlene77 Posts: 250 Member
    Short answer....protien and fiber! I don't know if it'll work for you, but here is an example of what keeps me full on a typical day :)

    Example for breakie:
    Toast with peanut butter or oatmeal
    Egg
    Grapefruit
    Water

    Snack: rice cakes and apple and water

    Lunch:
    Huge salad, lots of greens and veggis and some chicken breast with water

    Snack: cucumber slices or a banana with water. Sometimes a fiber bar will be enough to tie me over.

    Dinner: Meat, lots of broccoli, brown rice and some water....or a healthy, yummy stirfry!!!

    I don't usually need an evening snack, I have a cup of tea :)
  • auntiebabs
    auntiebabs Posts: 1,754 Member
    What are your techniques for eating less? I feel like I am always hungry. Every time I try doing 5-6 meals per day, I am still starving after the ~200 calories per sitting and am counting down the minutes to the next meal. How long does it take for the body to get used to that? In the meantime I've gone back to 3 meals per day with one snack.

    I've worked on gradually increasing my water intake and eating foods with a higher water content to try to fill me up. Any other ideas?

    I found the 5-6 meals per day didn't work for me at all I was never satisfied and constantly thinking about when I got to eat next.

    I found If had a substantial meal (300-400 cal what ever was left of my 1290 cal. I used for snacks) I felt satisfied & had some fuel to motor on for a while.

    I also found cutting back on sugar really really helpful. Sugar & artifical sweeteners increase your appettite by leaps and gobs. I find it hard to stay in my calories if I've had a too much sugar or a diet coke. Watch out for sugar in "real" foods. It's amazing how much sugar manufacturer pack into food. It's one of the things that I track coming from a family where the 4 generations preceding me have had type 2 diabetes.
  • Sarahr73
    Sarahr73 Posts: 454 Member
    I started eating Better Oats oatmeal with some granola (about 2 tbsp) mixed in after I microwave it. The oatmeal is 170 calories max and the oatmeal (I use Wild Harvest) only adds about 20 or so calories. I also drink two cups of water on my 25 minute drive to work and then eat my oatmeal/granola at work. I usually don't get hungry until 15 minutes before lunch. Then I eat a sandwhich almost everyday for lunch. I don't eat 5-6 meals in a day, I eat three with 2 snacks if I need them. But, I do drink at least 6 cups of water a day. The water in the morning helps me feel thirsty throughout the day so I drink more.
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